we are back..

well, at least marc is.

even after 4 months off he hammered down 100 burpees like a champ.

marc has been missed. glad he is back.

marc, john, steve, will, billy:

warm up 10:00

race to 10 burpees (steve, and john used 15# dbs)

5 rounds

*marc won the first 4 rounds, steve won the fifth.

5 stations

1: 30 atomic situps

2: bear crawls

3: wall sit

4: push press

5: plank

each round lasts as long as it takes player 1 to do 30 atomic situps

race to 10 burpees (steve and john used 15# dbs)

5 rounds

billy, steve, and marc each took a round or two.

zach:

row 10:00

x20 squat

x10 goblet squat @ 25#

x5 goblet squat @ 45#

3 rounds

x10 front squat @ 65#

5x5 box squat @ 65#

3x3 box squat @ 115#

5x1 box squat @ 145#

melissa, kirsty

row 10:00

:20/:40 row machine shooting for 2:06/500 meter

10 rounds

step-up ladder 1-10-1

holding 25# kbs